I got my swagger back, I’m planning healthy meals for the week. Tomorrow for breakfast I’m having Vegetable Quiche Cups to Go! I got the recipe from the South Beach Diet book, but tweaked it. Here it goes.
Big handful of Fresh spinach leaves
3/4 cup liquid egg substitute
3/4 cup shredded reduced fat cheese
3 diced mini sweet peppers
1/4 cup of diced onions
3 drops of hot sauce (optional)
Microwave the spinach leaves in the bowl with a little water in the bottom for 2 minutes. Drain the excess water.
Line 12 cup muffin pan with foil baking cups. Spray the cups with cooking spray. (My muffin pan is non-stick, so I sprayed directly in the pan, and they came out fine.)
Combine the egg substitute, cheese, sweet peppers, onions, and spinach in a bowl. Mix well.
Divide evenly among the muffin cups.
Bake at 350 F for 20 minutes, or until a knife inserted in the center comes out clean.
*Quiche cups can be frozen and reheated in the microwave.
* Use Any combination of appropriate vegetables and reduced-fat cheese.
*The original recipe calls for 1 package of frozen chopped spinach, but I think fresh spinach always tastes better. The original recipe also said to use diced green peppers, but sweet peppers taste great!
Per serving: 77 Calories, 9 g Protein, 3 g Carbs, 3 g Fat, 2 g Fiber